Yoga Chikitsa · Primary
Ashtanga Seated Sequence — Primary Series
The Ashtanga seated sequence sits in the middle of the Primary Series, Yoga Chikitsa. Practice opens with Surya Namaskara A and Surya Namaskara B, then the standing sequence. The seated poses come after the standing sequence and before the finishing sequence. They stay in one traditional order. The finishing sequence closes the practice, however much of the seated work has been learned.
This page keeps that order. It starts with Dandasana, staff pose, and moves through forward folds, binds, twists and balances, ending with Setu Bandhasana. One-sided poses are taken on the right, then the left. A vinyasa — the counted movement that joins breath to the transition — comes between the two sides, and again before the next pose. Navasana is repeated, with a vinyasa between each lift. The order does not change from practice to practice.
In Mysore-style practice the seated sequence is learned step by step. A student new to Ashtanga usually begins with the sun salutations, the standing poses and the finishing sequence. Seated poses are added one at a time, once the earlier part is familiar and the breath stays even. Each student works at their own pace, with individual guidance, and is shown the version of a pose that fits their body.
The sequence is taught in a Mysore-style room, or in private sessions in Dubai or online. Both keep the same order and the link between breath and movement. The poses below are named in Sanskrit and English, in the order they are counted.
These Primary poses are practised in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.
02 Paschimattanasana
Seated forward fold
Seated, legs together, folding toward the feet. The spine lengthens on the inhale and the fold deepens on the exhale.
03 Purvottanasana
Upward plank
From a seated staff, the hips lift and the chest opens toward the sky.
04 Ardha Baddha Padma Paschimottanasana
Half bound lotus forward fold
One foot in half lotus, the other leg long, folding over the extended side.
05 Triang Mukha Eka Pada Paschimottanasana
Three-limbed forward fold
One leg folded back beside the hip, the other long, folding forward.
06 Janu Sirsasana A
Head-to-knee pose A
One leg extends; the other folds with the sole to the inner thigh. The torso turns over the long leg.
07 Janu Sirsasana B
Head-to-knee pose B
The bent heel comes under the perineum; the fold is over the long leg.
08 Janu Sirsasana C
Head-to-knee pose C
The bent foot turns under, toes toward the floor; fold over the extended leg.
09 Marichyasana A
Marichi’s pose A
A seated bind around a bent shin, the other leg long. The fold is toward the extended side.
13 Navasana
Boat pose
Balanced on the sitting bones, legs and torso lifted. In Primary it is repeated, with a vinyasa between.
14 Bhujapidasana
Shoulder-pressing pose
A squat that lifts onto the upper arms, the legs wrapping the shoulders.
16 Supta Kurmasana
Reclining tortoise
From Kurmasana, the feet cross behind the head and the hands bind.
19 Baddha Konasana
Bound-angle pose
Soles of the feet together, knees opening to the sides. The hands hold the feet; the spine stays long.
20 Upavishta Konasana
Wide-angle seated fold
Seated with the legs wide, folding forward between them.
22 Supta Padangusthasana
Reclining hand-to-big-toe
Lying on the back, one leg lifted, holding the big toe as each side is counted.
23 Ubhaya Padangusthasana
Both big toes pose
Holding both big toes, the legs lift and the balance is on the sit bones.
24 Urdhva Mukha Paschimottanasana
Upward-facing forward fold
Holding the feet, the legs lift and the fold comes toward the shins.